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PS1 A1 Ring Dip

Body By Rings Push & Pull Phase #1 I S R

T

R

W1

W2

W3

D

W1

W2

W3

D

Elbows in

3-4

6-8

30X1

1:30

1-2

1-2

Alternating

3 -4

4-6 L&R

20X0

1:30

1-2

1-2

PS1 C1 Chest Fly

-

3

8-10

30X0

1:30

1-2

1-2

PS1 D1 Tricep Dip

-

3

6-10

20X0

1:30

1-2

1-2

PS1 E1 Tricep Extension

-

3

8-10

30X1

1:30

1-2

1-2

PL1 A1 Chinup Regular,

Tuck L or L-Sit

3-5

6-8

30X2

2-3

1-2

1-2

PL1 B1 Bodyweight Row

Two arms

20X1

1:30

1-2

1-2

PS1 B1 Archer Pushup

3-4 10-15 L&R

PL1 C1 Pelican Curl

-

3

5-8

30X0

1:30

1-2

1-2

PL1 D1 Face Pull

-

3

8-10

30X0

1:30

1-2

1-2

PL1 E1 Ring Rollout

-

3

8-10

40X0

1:30

1-2

1-2

Elbows in

3-4

6-8

30X1

1:30

1-2

1-2

PS1 B1 Shoulder Pushup

Feet on Floor

3-4

4-8

30X1

1:30

1-2

1-2

PS1 C1 Bulgarian Pushup

-

3-4

6-10

20X0

1:30

1-2

1-2

Back to wall

3-4

8-12

2s ISO 1:30

1-2

1-2

PS1 E1 Tricep Dip

-

3

6-10

20X0

1:30

1-2

1-2

PL1 A1 Mantle Chinup

-

3-5

4-6 L&R

30X2

1:30

1-2

1-2

PL1 B1 Archer Bodyweight Row

-

3-4

4-8 L&R

20X0

1:30

1-2

1-2

PL1 C1 Face Pull

-

3

8-10

20X0

1:30

1-2

1-2

PL1 D1 Bodyweight Bicep Curl

-

3-4

8-10

30X1

1:30

1-2

1-2

PS1 A1 Ring Dip

PS1 D1 Shoulder Shrug

S

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Body By Rings Push & Pull Phase #2 S R T

R

W1

W2

W3

D

W5

W6

W7

D

PS1 A1 Ring Dip

Elbows in

3-4 8-10

30X1

1:30

1-2

1-2

PS1 B1 Archer Pushup

Alternating

3-4 6-8 L&R 20X0

1:30

1-2

1-2

PS1 C1 Chest Fly

-

3 8-12

30X0

1:30

1-2

1-2

PS1 D1 Tricep Dip

-

3 8-15

30X0

1:30

1-2

1-2

PS1 E1 Tricep Extension PS1 F1 Diamond Pushup

Feet Elevated

3-4 8-12 1 8-15!

30X1 30X1

1:30 SD

1-2 1

1-2 1

PL1 A1 Wide Pullup

Tuck L

3-4 6-12

30X0

2-3

1-2

1-2

PL1 B1 Archer Bodyweight Row

-

3-4 6-8 L&R 20X0

1:30

1-2

1-2

PL1 C1 Pelican Curl

-

3 6-10

30X0

1:30

1-2

1-2

PL1 D1 Rear Delt Fly PL1 E1 Ring Rollout

-

3 8-12 3 10-12

30X0 40X0

1:30 1:30

1-2 1-2

1-2 1-2

PS2 A1 Ring Dip

Bulgarian

3-4 5-8

30X1

1:30

1-2

1-2

PS2 B1 Shoulder Pushup

Feet elevated

3-4 6-10

40X1

1:30

1-2

1-2

PS2 C1 Bulgarian Pushup

-

3-4 8-10

30X1

1:30

1-2

1-2

PS2 D1 Shoulder Tap PS2 E1 Tricep Dip

Chest to wall -

3-4 30-45s 3-4 6-10

20X0

1:30 1:30

1-2 1-2

1-2 1-2

PL2 A1 Archer Chinup

Alternating

4-6 3-5 L&R 30X0

1:30

1-2

1-2

PL2 B1 Single Arm Row

-

3-4 4-8 L&R 30X0

1:30

1-2

1-2

PL2 C1 Face Pull

-

3-4 8-12

20X0

1:30

1-2

1-2

PL2 D1 Bodyweight Bicep Curl PL2 E1 2 Arm Hang-

SD

3-4 8-12 2-4' Acc

30X1 -

1:30 SD

1-2 SD

1-2 SD

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PS1 A1 Handstand Pushup

Body By Rings Push & Pull Phase #3 I S R Chest to wall 20 mins

T

R

Acc

30X1

SD

W1

W2

W3

D

W1

W2

W3

D

10

10

PS1 B1 Ring Dip

Bulgarian

3-5

5-8

30X1 2:00

1-3

1-3

PS1 C1 Archer Pushup

Same Side

3-5

6-8 L&R

30X1 2:00

2-3

2-3

PS1 D1 Chest Fly

-

4-5

6-8

30X0 2:00

2-3

2-3

PS1 E1 Tricep Extension PS1 F1 Tricep Dip

-

5-6 3-4

5-6 8-12

30X1 2:00 30X0 2:00

2-3 1-2

2-3 1-2

L-Sit

3-5

5-8

30X0

2-3

1-2

1-2

PL1 B1 L-Row

-

3-5

3-8

30X0 2:00

1-2

1-2

PL1 C1 Pelican Curl

-

3-4

6-10

40X0 2:00

1-2

1-2

PL1 D1 Rear Delt Fly PL1 E1 Ring Rollout

-

3-4 3

8-15 10-15

30X0 2:00 40X1 2:00

1-2 1

1-2 1

Elbows in

3-5

8-12

30X1 2:00

1-2

1-2

PS2 B1 Shoulder Pushup

Feet Elevated

3-5

6-10

30X1 2:00

1-2

1-2

PS2 C1 Bulgarian Pushup

-

3-5

10-15

30X1 2:00

1-2

1-2

PS2 D1 Waist Tap

Chest to wall

3-5

30-45s

2:00

1-2

1-2

PS2 E1 Tricep Dip PS2 F1 Diamond Pushup

Feet Elevated

3-4 2

10-12 8-12!

30X1 2:00 30X1 SD

1-2 1

1-2 1

PL2 A1 Archer Chinup

Same side

3-5

4-8 L&R

30X1 1:30

1-2

1-2

PL2 B1 Single Arm Row

-

3-5

6-10 L&R 30X0 2:00

1-2

1-2

PL2 C1 Face Pull

-

3-4

8-12

20X0 2:00

1-2

1-2

PL2 D1 Pelican curl n

-

3

3-4

6-8s 2:00

1-2

1-2

PL2 E1 Bodyweight Bicep Curl PL2 F1 One arm hang

-

3-4 2-4' acc

6-10 Self

30X1 2:00 SD

1-2 SD

1-2 SD

PL1 A1 Wide Pullup

PS2 A1 Ring Dip

-